AUTHORS
GEORGIA
HOUSTON Georgia Houston is an Accredited Practising Dietitian with a degree in psychology , and the founder of GH Nutrition . Georgia loves to help people figure out their issues with food , sort through confusing diet advice and advocate for the importance of balance and moderation . To book an appointment with Georgia or her team of dietitians , visit
ghnutrition . com . au .
MARNIE NITSCHKE Marnie Nitschke is an Accredited Practising Dietitian who specialises in gastrointestinal nutrition . Find out more at forkthatnutrition . com and follow her on Instagram @ forkthatnutrition .
BERRY SMOOTHIE BOWL
Who doesn ’ t love a smoothie when the weather starts warming up ? This nourishing berry smoothie bowl is packed with essential fatty acids , protein and fibre to keep your blood sugar levels balanced and your energy levels up throughout the morning .
Serves : 1
INGREDIENTS
} ½ banana , frozen for extra thickness } ½ cup frozen berries } 1 cup milk of choice } Small handful of ice cubes } ¼ cup rolled oats } 2 heaped tbsp plain , unsweetened
Greek yoghurt } 1 heaped tbsp nut butter } Fresh berries , muesli , nuts and seeds , to sprinkle on top
METHOD
1 . Add the banana , berries , ice , oats , yoghurt and nut butter to a highpowered blender and blend until thick and creamy .
2 . Pour into a bowl and top with fresh berries , muesli , nuts and seeds .
CARROT CAKE OVERNIGHT OATS
Delicately spiced , cool , full of fibre and prebiotics – Marnie ’ s summery carrot cake oats are like a party for your tastebuds ( and a treat for your good gut bugs )!
Serves : 2
INGREDIENTS
} 1 cup rolled oats } 1 ½ cups milk of choice } ½ cup Greek yoghurt } Spice mix : ½ tsp ground cinnamon , ¼ tsp ground nutmeg , ¼ tsp ground ginger
} 1 medium-large carrot , peeled and grated } 2 tbsp maple syrup } 2 tbsp currants } 2 tbsp pepitas ( pumpkin seeds ) } ½ cup coconut flakes ( or 1 / 3 cup desiccated )
METHOD
1 . This is the genius bit - it ’ s so simple ! Just mix all ingredients together well , then refrigerate , covered , for 8 hours or overnight .
2 . In the morning , mix again and add more milk if needed , for your desired consistency ( you don ’ t want it to be too gluggy and dry ).
3 . Serve , or add to your lunch box with a cool pack , to eat later or as a snack when the hunger pangs strike .
YMCA HEALTHY LIVING MAGAZINE 7